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Cherie

moved to Prague to teach English and marvel at the city's fairytale-like landscape; she is also a freelance writer and transcriber with an insatiable appetite for travel. In her spare time she enjoys going to the movies, writing stories and listening to music.

January 2020

Self-care for Baby AND Me

Growing tiny humans is hard work, no doubt about it. However, society places so much emphasis on the care, wellbeing and nourishment of the baby that the expectant mothers sometimes forget to address and prioritize their own wants and needs in favor of the baby’s. In this article, we review some self-care tips for pregnant women that benefit both mother and child.

Cash In That Catnap Card

Aside from getting a minimum of eight hours of sleep at night, take advantage of some shut-eye whenever you can during the day.[1] When you’re pregnant it’s not uncommon to find yourself feeling a little drained and sleepy – that’s because you’re body is hard at work growing that little bundle of joy. So if you find yourself closing your eyes even for 10 minutes, let it happen as a well rested body can only benefit both the baby and you.

You AND Your Baby Are What You Eat

Pregnancy cravings aside, it’s important to maintain a well-balanced and nutritious diet during your pregnancy – this should include fresh fruits, grains, vegetables and cereals high in fiber.[2] Doctors and nutritionists also recommend that you add around 200 calories a day to your diet, most of which should come from protein as protein are considered to be important building blocks for the fetus.[3] Having small, frequent meals throughout the duration of your pregnancy is helpful not only to keep your energy levels up but to provide both your body and your baby with the nourishment and vitamins they need.

Don’t Forget to Move It, Move It

Pregnant women are cautioned to be careful about strenuous activities and exercise but mild and regular exercise is actually encouraged as it promotes the release of endorphins, which make you feel happy and good.[4] Low impact exercises such as swimming, yoga, walking and mild aerobics are some recommended forms of exercise for pregnant women as it promotes not only a healthy body but also a healthy mindset.[5] If none of these appeal to you, why not invest in a Wii console and try out some Wii sports games?

Chase Your Meal With A Pill…or Two

Even if your diet is adequate and given the thumbs up by your doctor, they might still recommend you pair your daily meals with some dietary supplements and/or prenatal vitamins.[6] Some common dietary supplements women are recommended to take include:

Iron supplements – when you’re pregnant with your little one, your body doubles its iron requirements and because most women aren’t able to absorb this required amount from eating alone, they complement their meals with an iron supplement pill.[7]

Folic acid – expectant mothers are recommended to take a daily dose of between 400-600 micrograms of folic acid supplements, which are usually in the form of multi-vitamins.[8] These can be taken even before you get pregnant as it minimizes the risk of the baby developing a birth defect related to the brain or spinal cord.[9]

Calcium – if you’re not a fan of dairy products or are lactose intolerant, then calcium pills are the way to go. It not only aids in the building of strong bones and teeth in the fetus but it also strengthens your bones as well.[10] Taking calcium pills also helps to replenish the reserves in your body as the use of this mineral increases during pregnancy.[11]

In conclusion, it’s important to not only take care of the tiny human growing inside of you but to address and prioritize your needs and health as well. Most of the self-care tips reviewed in this article benefit not only the expectant mother but the baby as well so rest when you can, take up some mild sports, eat well – and cater to those pregnancy cravings of course – and take supplements and vitamins to boost the nutrients necessary to keep both mommy and baby healthy, happy and strong.